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How much strength training you should do?

strength training

In my previous article, I mentioned about how much cardio you should do? In that article, I have mentioned about 3 components of exercise: –

Cardio

Strength training

Flexibility

So, after writing about cardio exercises and how much one should be doing it, the next logical question which comes to the mind is how much strength training you should do?

When we talk about cardio, it becomes a bit easy to answer the question HOW MUCH? Because we can measure it in time but when we apply this question to strength training it becomes a bit tricky.

When people exercise, not everyone does it in the same way. Some people who exercise for 25 minutes are actually working out more than someone who does it for an hour.

When someone tells me that they exercise for 1.5 hours in the gym, my next question to them is – how can you do that?

So, this 1.5 hours includes 30 minutes of the workout, 15 minutes of phone checking session, 10 minutes of MIRROR SELFIES, 10 minutes of water break and some talks here and there.

This isn’t 1.5 hours of gym.

So, if I answer the question saying you can do strength training for 1 hour that won’t be fair.

When we talk about strength training in sports science,

How much? Means total volume per session.

How is this total volume per session calculated?

Number of sets x Number of repetitions x Weight in pounds

For example: –

Number of sets = 3

Number of repetitions= 10

Weight (60kg) = 132 pounds

Let’s put these values in the formula mentioned above: –

3x10x132 = 3960 pounds (1796 kg)

This means that the answer for how much strength training you should do?

Is 1796 kg for that particular workout?

I know, this was extremely technical for you and I don’t even want you to understand that because except the trainer, nobody actually even thinks about it.

So, my whole point is, do not quantify exercises in the terms HOW MUCH. The answer could be as tricky as the example mentioned above!

You should always focus on the following points when you talk about strength training exercises.

(1) What is your goal?

  • Same way as the cardio works, strength training to depends upon your goal. For a person who has to make a record in activities which needs strength will have a different goal as compared to a one who has to run a marathon.

Please note: – Everybody requires all the 3 components of the exercise as mentioned in my previous article and also mentioned in the first paragraph. All the components have to be modified based on the GOAL of the individual.

I don’t want my readers to get bored with these scientific basics so I have tried to put some generic numbers depending upon different goals but it may vary from person to person.

GOAL How many times a week? How many exercises? How many sets? How many reps?
Endurance athlete in sports season  Once 10-12 1-2 3-5
Endurance athlete not in sports season Twice 4-10 2-4 5-15
Fat loss Thrice 3-8 3-7 6-20
Muscle gain 4-5 times 4-8 3-10 3-12
Bone-strengthening 3-4 times 3-7 3-8 5-12
Strength training 3-12 times (2 times a day might also be needed) 2-6 3-10 1-5

 

(2) What is your level?

  • You are a beginner if you have never done any strength training exercises.
  • You are a beginner if you are resuming your strength training exercises after a gap of 6-7 months.
  • You are a beginner if you are doing exercises regularly but yet not reached your desired results (which also means that you are not working out properly)
  • You can do advanced strength training exercises only after 6 months of proper form.

(3) What is your intensity?

  • Higher intensity, less frequency helps you a lot if you are planning to lose weight.
  • Higher intensity strength training exercises less frequently can give you better results than lower intensity strength training exercises every day.

(4) What is your body’s response?

  • This is perhaps the most important part when you exercise. It all depends upon your body’s response. It depends on your age, metabolism.
  • For someone who is exactly same like you, working out like you will have different results as compared to you.
  • All you should do is continue on the right path, trust your body and everything will fall into place.

I always tell,

“Workout for fitness and good health, weight loss will come as a gift to you”

I will soon be out with different strength training exercises for different levels

If you found these insights on strength training valuable and have more questions or thoughts to share, feel free to drop a comment below! For a deeper dive into optimising your fitness journey, explore further articles on Healthy Reads. For personalised guidance on optimizing your health, consider subscribing to GOQii’s Personalised Health Coaching here.

Your path to strength and fitness is unique – let’s make it extraordinary!

#BeTheForce 

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When Was The Last Time You Had A Complete Health Check?

complete health checkThe week began on a sad note. Monday morning was a morning, I would like to erase out of my memory as soon as possible. I was sitting at the breakfast table with my wife when I got a call from my mom saying that one of my cousins-Raj had suffered a major heart attack and had passed away even before reaching the hospital. It was an untimely death. He was barely 40 years of age, young and happy with no major worries. Nobody in the family had seen this coming, not even his wife.

He displayed no signs of stress, worry or any kind of illness. He was not fat nor did he lead a sedentary lifestyle. Then what happened? This thought kept bothering me ever since I heard of what had happened. Being a Doctor, I was determined to delve deep to find the root cause of the problem. After probing some of the family members, I found that there was a family history of heart disease and diabetes. Despite this, he had not done a single blood check in the last 3 years. Whenever I would enquire about getting a health checkup, he would brush it aside and say, “I am healthy and I do not see a need to get pricked unnecessarily”.

What upsets me more is that we are a family of doctors and within my own family, I have people who think otherwise about health check-ups and feel it is unnecessary to have one done regularly, more so, when you do not display any symptoms of illness. The importance of health checkups is highlighted only when you encounter health problems you really can’t predict. Isn’t it better to be safe than sorry later?

Let me be loud and clear when I say, there is a reason why blood tests have been invented and have a huge diagnostic value. Unfortunately, getting a blood test today, is considered as a money making a source for the Doctor. I don’t want to talk about blood tests today, I just want to emphasize the importance of getting a whole body check-up done once a year, especially if you are over 30 years old. Timely medical checkups could make all the difference between prevention and cure; especially when each decade comes with its own set of lifestyle ailments.

What is the harm I ask? What do you have to lose? If it’s the money, then maybe you can cut down on eating out one weekend or reduce your shopping one month and instead utilize that money to get to know about your health?

A lot changes in 30 days leave alone in 365 days. We go through several ups and downs and our body goes through a lot of wear and tear process be it physical or mental. Our internal organs such as the heart, liver, kidneys are designed to work non-stop and there is no harm in knowing the state of our organs and bones in real time so that the necessary lifestyle changes can be made if needed.

One does not have to necessarily pop pills, more often than not, lifestyle changes can make a huge difference. If a machine works well with regular maintenance and check-ups, then why do we leave the most important machine (our body) to chance? You need to listen to your body, feel the pain when it happens, and address the breakdown in a way to avoid its re-occurrence. You need to give your body a good fighting chance by living a good healthy life which is supported by well-functioning internal organs.

Personally, a good comprehensive screening package including CBC ( Complete Blood Count), Lipids, Renal (Kidney) and Liver profile, Sugar tests, Thyroid and basic Vitamins like D and B12 is a must for every individual once a year even if he or she is absolutely healthy. The Thyrocare Aarogyam C package covers all these tests and is available on the GOQii Health Store here.

Age is not a factor. Anybody at the age of 30 years and above should get their blood tests done once a year at least. This is an excellent comprehensive screening of your entire body including heart, liver, and kidney along with important vitamins. We are putting in a lot of effort taking care of our bodies but, if our organs don’t support it then we will always fall short of results.

The prerequisite for leading a healthy life is a comprehensive health check-up once a year. You don’t even need to step out to get a test done. You can even do it from the convenience of your home! So hurry up, get a complete health check now and stay safe.

#BeTheForce 

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5 Steps To Cure The “What Will People Think” Syndrome

what will people thinkYou watch an invigorating dance performance on YouTube and feel your heart race and blood sing in your veins. Your love for dance has once again been roused. The image of you enthralling an auditorium full of people with your outstanding dance performance flashes through your mind – A dream you had nursed throughout your teens and 20’s. You close the door to your room, put on some music with fast beats and dance energetically in the safety of your room. You almost make up your mind that you are going to enroll for a dance class and perform to an audience sometime soon. But as the night passes and the new day breaks, you remind yourself that you have to be “practical”…

You consider yourself overweight. You are convinced that your family, friends and even strangers would laugh at you. You imagine the looks of ridicule on their faces when they get to know about your dream to dance. The decision is easy – “People see me as a responsible father, husband and professional. What would they think if they found out that I was training for dance and planning to perform in public?” And another dream is sacrificed at the altar of “What will people think”.

In my work with people, I have lost count of the number of times I have heard them say that they suppressed their needs & desires or gave up on their dreams, wishes, and hopes for a better life, because they were worried about what people would think. These wishes and dreams varied from wanting to cut their hair short or allowing themselves a weekend trip, to dreaming of starting an enterprise or wanting to walk away from an abusive relationship. I strongly suspect  that “What will people think” syndrome is the single biggest killer of hopes, possibilities and dreams. what will people think syndrome

What’s Behind The Fear?

If you have had this syndrome or still do, it just shows that you are human. This is driven by our evolutionary history. Thousands of years ago when humans were hunters and gatherers, avoiding disapproval from others was important for our survival. And of course we have been further conditioned by our families and schools to see others’ approval as the gauge of our worthiness. But then how does one overcome this fear?

Some Ways To Beat The “What Will People Think Syndrome”

1. Remember, people really don’t think or care that much about you
We humans are too busy obsessing about our own lives and spend very little time thinking about others. Even when we do think about others, it is in the context of how that impacts “me”, otherwise those thoughts are momentary. If you are not convinced, consider this – how much time of your day do you spend thinking about others’ (people who you are not close to) choices about their lives, particularly what may be deemed as stupid or poor choices? 5 hours? 2 hours? Half an hour? 2 minutes? 30 seconds? I am guessing it is more like the last figure. See what I mean? And here you are trying to conform to what you assume is others’ expectation of you, just so that for those few flashing moments people may approve of you (in your imagination). When you conform to imaginary rules so as to not attract disapproval, the only thing you manage to do is live a life of insignificance and make yourself invisible. On the other hand living by your own priorities and needs makes life more meaningful and engaging.

2. Stop judging and gossiping
We have a tendency to second guess other people’s reaction based on our own. Hence if you are in the habit of making judgmental, insensitive comments about others and are easily given to reveling in juicy pieces of gossip, it’s only natural for you to worry about others’ judging you the same way. So when you make it a practice to think compassionately about others, your worry about others’ judgment also diminishes.

3. Be accepting and kind to yourself
The people who fear judgment the most are the ones who judge THEMSELVES very harshly. When you are disapproving of yourself, then it is only natural for your mind to look for approval from others. That’s the only way to survive. I recently heard a well known actress admit during an interview that she used to constantly worry about her acne and imagined that when people spoke to her they only saw her acne. And she then went on to do her first movie while the acne still existed and she was amazed at how no one seemed to care about her acne. When we judge ourselves harshly we are constantly looking for cues for others’ disapproval and find it even where there is none. So spare yourself the torture by being kind and accepting of yourself.

4. Protect your dreams from harm
Many times it is our very own families and loved ones that plant the fear about other people’s opinions. They are just projecting their own insecurities on to you. Hence when you have ideas that you want to try out and suspect that your immediate family may not be thrilled about the idea, don’t share it with them till you have a clearer plan about how you want to take it forward. But do share it with one or two people who you know would support and encourage you. Your dream is like a seed. Once planted you need to water and nurture it and protect it from weeds and pests. Once the sapling grows into a strong plant and then a tree, it can withstand the strong sun and the storms. Same applies to your ideas and dreams.

5. Feel the fear and do it anyway
Rather than trying to avoid fear altogether, focus on taking action even when you feel worried or scared about other people’s reactions. Two things happen. One, you will realise that your anticipation of how others would react is either unfounded or exaggerated. Secondly you will feel more confident about the direction you want to move in, once you take the first few steps, rather than feeling confused and stuck.

Conclusion

You owe it to yourself to give yourself a chance and live a life that is genuinely joyful and meaningful. Your values and desires exist for a reason. Get out there and experiment with life, allow yourself to perspire, attract some unfavourable attention, fail a few times, laugh at yourself, get your hands dirty, stain your clothes; use up all those ideas, talents and gifts that you came to this earth with, because the best gift you can give this world is to be truly yourself!

We hope this article helps you overcome the “What will people think” syndrome. Do let us know your thoughts in the comments below. For more from our Emotional Wellness Expert Divya Thampi, check out Healthy Reads or tune in to her LIVE sessions on GOQii Play. Subscribe now! 

#BeTheForce

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Carbo-Loading: All You Need To Know!

Carbo LoadingAt some point or the other, we have come across the term Carbo-Loading. While there are some people who know what it is, there are people who are unaware about this helpful hack. Carbo-Loading is the process of ‘loading’ your body’s muscles with excess glycogen. Glycogen is the energy source derived from eating carbohydrates and Carbo-Loading when done well, can lead to improvement in performance of endurance athletes.

What is Carbo-Loading?

In detail, Carbo-Loading means eating excess carbohydrates to fill the muscles with glycogen while also lowering your activity levels 3-4 days before the event.

Glycogen is the fuel which powers our body when we exercise. The carbohydrates that we eat are broken down to make glycogen, which is stored in the muscles to provide energy while exercising. The main aim of Carbo-Loading is to ensure that muscles have larger energy stores so that they don’t tire easily. Just like a car with a full tank would run longer, similarly, glycogen loaded muscles will perform longer.

Who needs Carbo-Loading?

Carbo-Loading helps athletes who compete in endurance events such as running over 10 kms, triathlons, treks, etc. Since the body already has enough glycogen stored in the muscles, it can perform short exercises with like weight training or jogging at sustained energy levels. It is the endurance runs which makes us use all our resources. This is where the extra glycogen can help to avoid cramps, prevent fatigue and keep one going till the finish line.

How to Carbo-Load?

Now this is the most important part. If done correctly, you will surely reap the benefits. If done incorrectly, it won’t help you much. It may even lead to feeling heavy before the marathon and even vomiting. You usually start 3-4 days before the event. It is recommended to start with 5 gm carbohydrates per kg body weight. You can increase it to 7-8 gm from your second attempt at Carbo-Loading.

4 Days Before the Event: You are eat the same number of calories as before but 60-70% of it should come from carbohydrates. Mostly complex carbs.

3 & 2 Days Before the Event: Eat more of simple carbs. They will provide instant energy! It is important to avoid processed forms of these simple carbs (like biscuits, rusk).

1 Day Before the Event: Almost all the carbohydrate calories should come from simple carbs one day before the event. Your last dinner before the event should be at least 12 hours prior to the race. The dinner should be heavy, made entirely of simple carbs, with little fats and proteins.

Before the Event: 2-3 hours before the event, eat a light and easy simple carb snack and also keep it for eating during the race.

Some Simple Carbs: Banana, milk, curd, honey, white bread, white rice, potato

Some Complex Carbs: Chapati, pulses, brown rice, sweet potato, green leafy vegetables, apples

Few Tips to Remember During Carbo-Loading

  • As it involves eating a high carb diet, people with diabetes and other medical problems which restrict the consumption of carbohydrates should consult their doctors before starting
  • Perform only light exercise when starting Carbo-Loading and rest the entire day before the event
  • Avoid adding new foods to your routine
  • Avoid eating fiber rich foods as they will give a feeling of satiety
  • Eat a moderate amount of fats and proteins
  • On all days of Carbo-Loading, eat 5-6 meals instead of eating only three to avoid a feeling of heaviness
  • After the event, have a carb-only meal to replenish the glycogen stores
  • Eat some salty snacks after the event (preferably salted nuts)
  • Drink lots of water during and after Carbo-Loading

Effects of Carbo-Loading

  • You will see a slight weight gain but it will only be due to the body retaining excess water. This weight will be gone in 1-2 days after the event
  • Expect a little stomach discomfort in this phase. It will not bother you much if you divide the total calories into 5-6 meals for the day

Have any questions about Carbo-Loading? Ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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